Monday April 3rd, 2017
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Category: WOD

Monday April 3rd, 2017

Warm up- (12 Mins)

1.) 3 Rounds

20 Sec of Jumping Jacks

10 Sec Rest

20 Sec of Lateral Bunny Hops

10 Sec Rest

20 Sec of Mountain Climbers

10 Sec of Rest

2.) KB Calf Stretch, 60 Sec Per side

3.) 2 Rounds

10 Toy Soldiers

10 Rollover V-sits

10 Spiderman

10 Long Lunges

Skill- (18 Mins)

Deadlift

*Build to a weight heavier then what will be used for your WOD weight

Pistol Progressions

-Perform 7-10 reps of:

Close Stance Squat, Staggered stance squat, leg or foot behind body pistol

Then:

4 Rounds

4 Box Jumps

2 Pistols/Leg

4 Deadlifts

WOD- (20 Mins)

3 Rounds

21 Box Jumps 24/20

15 Pistols-Alt Legs

9 Deadlifts 275/185

* Scaling Options- Box Jump Height, One of the options from the pistol progressions that is most challenging but performed correctly, Deadlift weight that is still challenging.

Post WOD- (10 Mins)

2 rounds

30-45 Sec Deadbug

60 sec per leg banded hamstring or pigeon stretch

 

 

 

 

 

 

 

 

 

 

 

 

 

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